Although we cannot definitively support this postulate, it seems plausible that the greater bioavailability provided by BCAA facilitated this response and thereby decreased secondary damage to the muscle.

Furthermore, the group effects support previous data [ 20 , 21 , 34 ] showing a reduction in muscle soreness following a damaging bout of exercise with BCAA supplementation.

Although the mechanism surrounding muscle soreness following a damaging bout of exercise is not well understood, it seems likely to be related to inflammation, particularly to the connective tissue elements [ 35 ] that sensitise nociceptors in muscle and hence increase sensations of pain [ 36 ].

However, previous work [ 20 ] demonstrating a reduction in soreness following BCAA supplementation also measured the acute inflammatory response interleukin-6, a pro-inflammatory cytokine and showed no difference between the BCAA and placebo groups. Jackman et al.

Although this idea is somewhat speculative and has no supporting evidence or proposed mechanism, we show similar trends in our data, but it is not possible to support or refute this theory.

Based on the reductions in CK, it makes the expectation tenable that the secondary damage phase is reduced by the aforementioned uptake of BCAA for protein synthesis, thus, limiting the extent of damage and hence reducing the precipitation of soreness.

Whilst there was no difference in vertical jump performance and limb girth, the most notable finding is that reductions in MVC were attenuated and recovery of MVC was accelerated following BCAA supplementation. This study demonstrated an effect on function and is in contrast to other work [ 20 ] that used untrained participants in a similar experimental design showing no benefits in the recovery of force production with BCAA.

Interestingly, other studies [ 21 , 37 ] using non-resistance-trained student populations have shown some benefit in the recovery of muscle function.

These data should be treated with caution however, as both studies [ 21 , 37 ] used a cross-over design which suffers the limitation of the repeated bout effect RBE. The RBE refers to a protective effect or attenuation of damage indices when the exercise is repeated [4,31,32].

It would seem that differences between our findings and those of Jackman et al. The other obvious difference between the current investigation and previous literature is the amount of BCAA administered.

Interestingly, Jackman et al. Previous work [ 39 ] has shown that timing of a protein based recovery strategy is important and immediately following a damaging bout of exercise can be most beneficial in accelerating recovery.

Whist Jackman et al. This is somewhat conjectural and would serve as an interesting question for future research to ascertain the optimal strategy for BCAA supplementation. Regardless of whether the loading phase and timing of the supplementation post-exercise was effective in increasing the bioavailability of BCAA, there is still a stark difference in the total supplementation volume 88 vs.

The larger quantity of BCAA we provided might partly account for the difference between studies in damage indices MVC and CK.

We based our supplementation regimen on previous work that showed a positive effect [ 16 , 26 ] and propose that positive effects beyond attenuation of muscle soreness i.

There are two limitations from the study, which need to be acknowledged. Firstly the lack of specific dietary control might have led to discrepancies in caloric and, more specifically, protein ingestion between the groups.

Although we attempted to control this by asking participants to record food intake during the loading phase and replicate this following the damaging exercise, an approach that has been previous used [ 11 , 21 ], there was no specific control between groups. Conceivably discrepancies in protein intake can affect the bioavailability of the substrate and hence affect protein turnover and ultimately influence the outcome of these data.

Although the current investigation has a good degree of external validity, future research might like to consider more rigorous dietary control measures such as; 1 asking participants to weigh food and accurately log food intake; or 2 providing a pre-determined menu for the participants to ensure no discrepancies between and within groups, although this still relies on participant adherence outside the laboratory.

Finally, 3 although difficult to facilitate, participants could be housed in an environment where dietary behavior can be imposed and thereby strictly controlled. In summary, these data offer novel information on the application of BCAA supplementation.

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Download references. School of Life Sciences, Northumbria University, Newcastle upon Tyne, UK. School of Environmental Sciences and Development, Northwest University, Potchefstroom, South Africa. You can also search for this author in PubMed Google Scholar. Correspondence to Glyn Howatson. GH, as the principal investigator, contributed to conception and design of the experiment, data collection and analysis, data interpretation, manuscript draft and the editorial process.

MH, as a post-graduate student, was responsible for conception, participant recruitment, data collection, initial data analysis, interpretation and initial drafting of the manuscript.

SG contributed to data interpretation, data presentation and manuscript drafting and editing. JT, PGB, DNF contributed to data analysis, data interpretation and manuscript editing. All authors approved the final version of the manuscript. Open Access This article is published under license to BioMed Central Ltd.

Reprints and permissions. Howatson, G. et al. Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study.

J Int Soc Sports Nutr 9 , 20 Download citation. Received : 09 February Accepted : 08 May Published : 08 May Anyone you share the following link with will be able to read this content:.

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Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Abstract Background It is well documented that exercise-induced muscle damage EIMD decreases muscle function and causes soreness and discomfort.

Results A significant time effect was seen for all variables. Conclusion The present study has shown that BCAA administered before and following damaging resistance exercise reduces indices of muscle damage and accelerates recovery in resistance-trained males. Figure 1. Full size image. Therefore, it is essential to get them from your diet.

The three BCAAs are leucine, isoleucine, and valine. All have a branched molecular structure and are considered essential to the human body. Contrary to most other amino acids, BCAAs are mostly broken down in the muscle, rather than in the liver. Because of this, they are thought to play a role in energy production during exercise 2.

First, your body can use them as building blocks for protein and muscle 3 , 4 , 5. They may also be involved in regulating your blood sugar levels by preserving liver and muscle sugar stores and stimulating your cells to take in sugar from your bloodstream 6 , 7 , 8 , 9.

Meanwhile, isoleucine and valine seem more effective at producing energy and regulating your blood sugar levels 6 , Your body can use BCAAs to build muscle protein and produce energy.

They may also have an effect on your brain that reduces fatigue. A study reports that consuming 20 grams of BCAA dissolved in mL of water and mL of strawberry juice 1 hour before working out increases time to exhaustion in participants However, not all studies found that decreased fatigue caused improvements in physical performance 14 , 16 , In some people, BCAAs may help reduce exercise fatigue.

Whether this improves exercise performance is still up for debate. One way they may do so is by lowering blood levels of the enzymes creatine kinase and lactate dehydrogenase, which are involved in muscle damage.

This may improve recovery and provide some protection against muscle damage Various studies asked participants to rate their muscle soreness levels after performing certain strength-training exercises. However, effects may vary based on your gender or the total protein content of your diet 19 , BCAAs taken before or after strength training may reduce muscle soreness following your workout.

However, the effects may vary from one person to another. After all, research shows that BCAAs do activate enzymes responsible for building muscle Some studies also show that BCAA supplements may be effective at increasing muscle mass, especially if they contain a higher proportion of leucine than isoleucine and valine 25 , In fact, studies show that taking supplements with whole protein may, at least in some cases, be better for muscle growth than taking supplements with individual amino acids Getting enough BCAAs may boost muscle growth.

You can get them from high protein foods in your diet or through supplements. Leucine and isoleucine are thought to increase insulin secretion and cause your muscles to take in more sugar from your blood, thereby decreasing your blood sugar levels 28 , However, in practice, not all studies back up these effects 30 , In fact, some even report potential rises in blood sugar levels, depending on the type of diet participants followed.

For instance, when BCAAs are combined with a high fat diet, consuming them in supplement form may lead to insulin resistance 32 , That said, many of these studies were done on animals or cells, which means that their results may not be totally applicable to humans.

For example, in one recent study participants with liver disease were given In 10 participants, blood sugar levels were reduced, while 17 participants experienced no effects BCAAs may help promote blood sugar management, at least in some cases.

However, more studies are needed to confirm their effects. Competitive wrestlers consuming a high protein, calorie-restricted diet supplemented with BCAAs lost 3. The BCAA group also lost 0. The BCAA group also gained 4. That said, these two studies have some flaws.

For instance, they provide little information about the composition of the supplement and of the diet followed, which could have influenced the outcomes.

BCAAs may help prevent weight gain and enhance weight loss. However, more research is needed to determine whether supplements provide any added benefits over a high protein diet. One possible complication is hepatic encephalopathy HE , which can lead to confusion, loss of consciousness and coma.

A review suggests that in patients with liver disease, BCAA supplements may be more beneficial than other supplements at reducing the severity of HE Another review of studies in patients undergoing liver surgery reported that BCAA-enriched solutions may help improve liver function, reduce the risk of complications, and decrease the duration of hospital stay BCAA supplements may also be effective at reducing fatigue and improving weakness, sleep quality , and muscle cramps in individuals with liver disease In cases of liver cancer, taking BCAA supplements may help reduce water retention and decrease the risk of premature death However, if you have liver disease, please speak with your healthcare team about using BCAA supplements before starting them.

BCAA supplements may be effective at improving liver function and decreasing the risk of complications in individuals who have liver disease.

Furthermore, there are no official recommended daily requirements for BCAA though there are studies that have suggested different amounts 44 , However, people who include sufficient protein-rich foods in their diets most likely do not need to take supplements.

Many people who are trying to gain muscle also take them in the morning and before bed. However, whether the exact timing makes a big difference for this has not been studied properly. There is no official recommended dose for BCAAs, and since a diet that is sufficient in protein-rich foods may be all you need, you should speak with a healthcare professional before supplementing.

Adding foods from the list above to your diet will help you increase the amount of BCAAs you get each day. However, individuals with a rare congenital disorder called maple syrup urine disease should limit their intake of BCAAs because their bodies cannot break them down properly Taking BCAA supplements is generally safe, but BCAA supplementation is not recommended for some people.

Branched-chain amino acid supplements may provide impressive benefits in certain circumstances, especially when it comes to muscle growth and physical performance.

However, BCAAs can also be found in whole protein supplements as well as in a large variety of protein-rich foods. Therefore, taking BCAA supplements may not be necessary, especially if you get sufficient amounts through your diet or a protein supplement. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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